Friday
Supplemental Strength
4 x 8 Dumbell Bench Press
4 x 8 Incline Bench Press
Strength
Bench Press
5 x 8
GHD Sit Ups
5 x 15 (10)
Every 3 Minutes
Dips
3 x 12
Strict Toes to Bar
3 x 12
Every 3 Minutes
Workout of The Day
10-8-6-4-2
Power Clean and Push Jerk 205/125 155/105 135/85
30 Butterfly Sit Ups After Every Round
Supplemental Endurance
7 x 500 Meter Row
Every 3 Minutes
